The Low Carb High Fat Cookbook: 100 Recipes to Lose Weight and Feel Great
()
About this ebook
The LCHF (Low Carb, High Fat) diet started in Sweden and is now taking America by storm. Just like the name suggests, it focuses on consumption of very low amounts of starches and sugars like bread, rice, pasta, potatoes, fruits, and desserts, and high amounts of proteins and natural fats like meat, fish, eggs, vegetables, cream, and butter. You can eat as much as you want, while decreasing your blood sugar and cholesterol and losing weight! This cookbook contains 100 recipes that will help those just starting this diet or those who have been on it for a while, with excellent ideas for healthy and satisfying meals like:
- Shrimp, egg, and mayonnaise salads
- Healthy sauces like hollandaise, béarnaise, and vinaigrettes
- Cognac-marinated salmon
- Baked chicken with salsa
- Roasted pork with coleslaw
- Lamb chops with bacon
- Roasted Brazil nuts with strawberries marinated in lime juice
- Fried apple slices with cinnamon and whipped cream
Sten Sture Skaldeman, one of the first to follow this diet, also cites scientific studies and lists various online resources, which makes Low Carb High Fat Cookbook a great resource for anyone curious about this effective diet.
Related to The Low Carb High Fat Cookbook
Related ebooks
Easy Low Carb Meals: Go Low Carb with Superfoods or the Paleo Life Rating: 0 out of 5 stars0 ratingsKetogenic Vegetarian: Delicious And Healthy Ketogenic Vegetarian Recipes For Weight Loss And Healthy Living Rating: 0 out of 5 stars0 ratings0 Carb Keto Weight Loss Diet Zero Carb & Very Low Carb 2018 Awesomely Delicious Keto Breakfast, Lunch and Dinner Recipes Cookbook Rating: 0 out of 5 stars0 ratingsPainless Low Carb Recipes For Lazy People: 50 Simple Low Carbohydrate Foods Even Your Lazy Ass Can Make Rating: 0 out of 5 stars0 ratingsInstant Pot Recipes: Keto Diet for Beginners Rating: 0 out of 5 stars0 ratingsLow Carb Diet for Beginners: Quick and Easy Low Carb Recipes for Weight Loss Rating: 0 out of 5 stars0 ratingsKeto for Women: The Keto Female Diet Plan to Lose Weight, Get Healthy, and Live Your Best Life! Rating: 3 out of 5 stars3/5Low Carb Slow Cooker - Deliciously Simple Low Carb Recipes For Healthy Living Rating: 3 out of 5 stars3/5Carnivore Diet for Women: A 14-Day Beginner’s Step-by-Step Guide with Curated Recipes and a Meal Plan Rating: 1 out of 5 stars1/5Keto Bread Machine Cookbook: Homemade Easy and Delicious Keto Bread Recipes in The Bread Machine Rating: 0 out of 5 stars0 ratingsReal-Life Carb Cycling for Women: The Carb Cycling Meal Plan for Fast, Sustainable Weight Loss Rating: 4 out of 5 stars4/5Quick Easy Keto: 5-Minute Ketogenic Diet Recipes for Beginners Rating: 5 out of 5 stars5/5Keto: Crock Pot Cookbook: Top 75 Must-Have Keto Recipes for Fast & Healthy Meals!: Keto Rating: 2 out of 5 stars2/5200 under 20g Net Carbs: 200 Keto Diet–Friendly Recipes to Keep You under 20g Net Carbs Every Day! Rating: 0 out of 5 stars0 ratings90-Day Gluten Free Smart Diet - 1200 Calorie Rating: 0 out of 5 stars0 ratingsLow Carb Diet Plan for Weight Loss Rating: 3 out of 5 stars3/5The Ketogenic Diet: The Scientifically Proven Approach to Fast, Healthy Weight Loss Rating: 0 out of 5 stars0 ratingsKeto Pressure Cooker Cookbook 2019: Easy to Make Pressure Cooker Recipes for Fast Delicious and Healthy Meals Rating: 0 out of 5 stars0 ratingsKeto Diet & Intermittent Fasting For Women Rating: 0 out of 5 stars0 ratingsThe Ultimate Keto Diet for Beginners Keto that Fits Your Lifestyle Rating: 0 out of 5 stars0 ratingsKetogenic Diet Beginner's Guide: Your Weight Loss Journey is About to Begin! Rating: 2 out of 5 stars2/5Mediterranean Diet Cookbook: 100 Mediterranean Diet Recipes for Easy and Healthy Mediterranean Diet Recipes for Everyday Living Rating: 0 out of 5 stars0 ratings5:2 Diet Breakfast Recipes: 5:2 Diet, #1 Rating: 0 out of 5 stars0 ratingsKeto Soup Cookbook: Delicious and Easy Ketogenic Soup for Low-Carb, High-Fat Recipes for Busy People on Keto Diet Rating: 0 out of 5 stars0 ratingsAdam and Eve Diet Rating: 0 out of 5 stars0 ratingsKetogenic Diet 101 Rating: 0 out of 5 stars0 ratings5 Ingredient Keto Diet Cookbook: 103 Easy Five-Ingredient Ketogenic Diet Recipes For Fast Meals And Quicker Weight Loss Rating: 0 out of 5 stars0 ratings
Cooking, Food & Wine For You
Mediterranean Diet: 70 Easy, Healthy Recipes Rating: 3 out of 5 stars3/5The Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs Rating: 4 out of 5 stars4/5From Crook to Cook: Platinum Recipes from Tha Boss Dogg's Kitchen Rating: 4 out of 5 stars4/5The Everything Macro Diet Cookbook: 300 Satisfying Recipes for Shedding Pounds and Gaining Lean Muscle Rating: 5 out of 5 stars5/5Eat Plants, B*tch: 91 Vegan Recipes That Will Blow Your Meat-Loving Mind Rating: 5 out of 5 stars5/5Quick Start Guide to Carnivory + 21 Day Carnivore Diet Meal Plan Rating: 5 out of 5 stars5/5The Instant Pot® Meals in a Jar Cookbook: 50 Pre-Portioned, Perfectly Seasoned Pressure Cooker Recipes Rating: 4 out of 5 stars4/5Ninja Creami Recipes: Easy, Delicious and Creamy Recipes to Enjoy from Smoothies, Sorbets, Ice Creams to Milkshakes Rating: 0 out of 5 stars0 ratingsThe Plant-Based Cookbook: Vegan, Gluten-Free, Oil-Free Recipes for Lifelong Health Rating: 5 out of 5 stars5/5The Ultimate Mediterranean Cookbook Over 100 Delicious Recipes and Mediterranean Meal Plan Rating: 0 out of 5 stars0 ratingsTaste of Home Instant Pot Cookbook: Savor 111 Must-have Recipes Made Easy in the Instant Pot Rating: 5 out of 5 stars5/5Cooking at Home: More Than 1,000 Classic and Modern Recipes for Every Meal of the Day Rating: 5 out of 5 stars5/5Back to Eden Rating: 4 out of 5 stars4/5Snoop Presents Goon with the Spoon Rating: 4 out of 5 stars4/5On Food and Cooking: The Science and Lore of the Kitchen Rating: 5 out of 5 stars5/5Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight's Dinner into Tomorrow's Feast Rating: 5 out of 5 stars5/5The Dutch Oven Cookbook Rating: 4 out of 5 stars4/5Foraging for Survival: Edible Wild Plants of North America Rating: 0 out of 5 stars0 ratingsHomegrown & Handmade: A Practical Guide to More Self-Reliant Living Rating: 4 out of 5 stars4/5Small Apartment Hacks: 101 Ingenious DIY Solutions for Living, Organizing and Entertaining Rating: 5 out of 5 stars5/5
Reviews for The Low Carb High Fat Cookbook
0 ratings0 reviews
Book preview
The Low Carb High Fat Cookbook - Sten Sture Skaldeman
TIP:
READ
MORE
ABOUT
THE BASIC
CONCEPTS
IN THE
SUMMARY, ABOUT THIS BOOK, REFERENCES, AND DIABETES
SECTIONS.
1.
Introduction
Eat vegetables with few carbohydrates!
Vegetables are a nice addition to a balanced meal. A diet that is based on animal products is the healthiest option, but we also eat with our eyes. Vegetables balance the animal portion of the meal in taste and texture, but they also make the meal look a lot more appetizing with their beautiful colors. I eat more vegetables now than I did during my low-calorie days.
Many people who have eaten their way to illness have done so with the help of carbohydrates. Most of the time, health issues that are the result of a poor diet can be eliminated by cutting back on carbohydrates and replacing them with fat. That is the idea behind the LCHF (low-carb, high-fat) diet, or what I refer to as the GI-Zero!
The easiest way to cut down on carbohydrates is to remove potatoes and grains from your diet. A small potato contains about 10 to 15 grams of carbohydrates. You should never exceed that amount of carbohydrates at any meal, and it’s best if you consume even less than that. I tend to eat only a fraction of that when I want to lose weight. I do this by adding low-carb vegetables (that grow above ground) to the meat portion of the meal. Such vegetables contain less sugar and starch. Sugars and starches are carbs, and carbs slow down the fat-burning process. Root vegetables are high-starch vegetables. That means that anyone who’s actively trying to lose weight should reduce their consumption of root vegetables. The only truly low-carb root vegetable is daikon. It beats every single vegetable that grows above ground. You can replace potatoes with parboiled daikon in a variety of dishes. It tastes absolutely delicious in Jansson’s Temptation!
On the following page, you’ll find a list of how many vegetables you can fit into a serving with 12 grams of carbohydrates. If you eat three meals like that per day, you’ll stay within the daily carb limit (50 grams of carbs per day, or 10 percent of the normal energy intake).
As the list demonstrates, most people can eat pretty freely within the selection of the approved vegetables (the bottom half of the list) without exceeding a healthy carbohydrate intake. Those who have diabetes or are obese should stick to the bottom part of the list. For those people, juicy ribs, sauerkraut, and French mustard are more healing than any available prescription medicine.
Twelve grams of carbohydrates are in these vegetable servings:
2.3 oz (66 g) potatoes (not a lot for a side dish)
4.2 oz (120 g) parsnips
4.2 oz (126 g) boiled carrots
4.6 oz (130 g) boiled beets
6.6 oz (186 g) boiled rutabaga
7 oz (200 g) yellow onion (we approve that—onions are so healthy)
7 oz (200 g) snow peas
8.3 oz (235 g) turnips
8.3 oz (235 g) pumpkin
8.5 oz (240 g) cooked leek
8.5 oz (240 g) celeriac
8.8 oz (250 g) red pepper
9.2 oz (260 g) kohlrabi
9.3 oz (264 g) eggplant
10.6 oz (300 g) avocado (about 4 halves, I’m usually satisfied with 2)
10.6 oz (300 g) root parsley
11 oz (310 g) tomatoes
11.3 oz (320 g) cooked white cabbage
12.3 oz (350 g) cooked cauliflower (healthy with butter)
13.8 oz (390 g) green pepper (better option than red
14.1 oz (400 g) cooked broccoli
14.1 oz (400 g) haricots verts
16.2 oz (460 g) cooked green cabbage (such as kale)
17 oz (480 g) sauerkraut (excellent with pork)
17 oz (480 g) daikon
18.3 oz (520 g) boiled asparagus
19 oz (540 g) iceberg lettuce
20.1 oz (570 g) squash/zucchini
21.2 oz (600 g) cucumber
21.2 oz (600 g) radishes (approximately 150 radishes!)
21.2 oz (600 g) black olives in oil
26.5 oz (750 g) sautéed spinach (250 g gives about 4 g of carbohydrates)
42.3 oz (1200 g) canned asparagus
47.3 oz (1340 g) cooked spinach (I should eat more spinach!)
141 oz (4000 g) pickled green olives
Choose healthy fats
Study the photograph. It shows you which fats to use. That’s really all you need to know, no explanation necessary.
You should always use natural fats when you cook. Natural fats strengthen the immune system and protect against cardiovascular diseases. I mostly use butter. I always keep it in a bowl (with a lid) on the counter. The only reason to store butter in the fridge is if you are going to slice it with a cheese slicer over a meal.
Butter is delicious. It has been used for many centuries, and it is completely safe. Another good animal fat to complement your dishes is bacon fat. I usually have some handy in the frying pan because I cook bacon quite often, but rarely clean the frying pan. Try sautéing fish in bacon fat; the result is absolutely delectable! A century ago, people used butter, frying fat, or tallow in their cooking. There were no heart attacks back then. You can order suet at your local grocery store. Three parts ground meat and one part suet is an optimal combination for making healthy patties.
The most important fats for your health are the ones that can be found naturally in produce. Naturally occurring fat is always a better choice than any kind of added fat. The simplest principle behind cooking healthy is to choose high-fat produce and sauté the food in butter!
Natural fats are healthy fats. Unfortunately today, it is difficult to obtain all the natural fats that our ancestors had access to, and therefore we should complement our diet with natural fats from other parts of the world.
What kind of fats should we consume? Butter, coconut oil, and olive oil are staple fats in my kitchen. They are guaranteed to be healthy and have been safely consumed for thousands of years. Naturally occurring fat in meat has been consumed for millions of years. Margarine and other polyunsaturated fats, on the other hand, do not have the same track record.
When it comes to salad dressing, I base it on olive oil or mayonnaise. If I cook food over low heat, I use butter. It adds a delicious flavor that doesn’t compare to anything else. When I sauté a nice piece of meat, I use butter and olive oil, or butter and coconut oil. Then I’ll get a perfect combination that is resistant to high heat.
Bacon fat and tallow are two other excellent alternatives. They are perfect for pan-frying food, and bacon fat adds a delicious flavor. Cream, egg yolks, and high-fat, soured milk products are also good options. No need for any other fats.
2.
Starters
Soups,
salads, egg dishes,
and breakfast
Three Quick Breakfast Dishes!
Breakfast is the least of my problems, but it’s the hardest adjustment for many people starting a healthy diet. Traditionally, a Western breakfast—the kind that leads to diabetes and obesity—is based on sugar. Anything from bread and jam, to cereal, muesli, fruit, and juice.
I often get asked about breakfast. What do I eat, how much, and when? And how do I have time to cook breakfast in the morning? Well, my answer is simple. I eat a breakfast based on animal-source foods until I’ve satisfied my hunger, and my breakfast is usually made in a matter of minutes. Lately, scrambled eggs with various additions have graced my breakfast menu. During the summer, I tend to throw together a dish with shrimp, mayo, crème fraiche, lemon, and top it off with an egg.
1. Scrambled eggs
Heat a heavy-bottomed pan on the stove over low heat. Add 1 tablespoon of butter, then crack the eggs you will be using into the pan. Season with salt and pepper and add a splash of heavy whipping cream. Lightly beat the egg batter with a whisk. Stir occasionally until the scrambled eggs have the right consistency. I add some extra fresh pepper towards the end.
A small egg scramble made with 1 tablespoon of butter, 2 eggs, and 1 tablespoon of heavy whipping cream contains about 380 calories and 2.4 grams of carbohydrates. Fat-burning quotient: 1.6. Complement the scrambled eggs with any animal-derived food of your choice. Try leftovers from dinner—then you’ll get a more balanced and nutritious meal that will keep you energized for longer. Add another tablespoon of heavy whipping cream to increase the fat-burning quotient.
I love my scrambled eggs with 3.5 oz (100 g) of cold-smoked salmon and half an avocado. Garnish with a lemon slice and some parsley, and voilà! A breakfast like that contains about 748 calories, and 7.2 grams of car bohydrates. This meal provides you with more than the daily recommended value of cholesterol and saturated fat, and it boosts you with vitamins and minerals. A great and healthy way to start your day!
2. Quick shrimp omelet
Melt some butter in a frying pan and beat approximately 3 eggs, 2 tablespoons heavy whipping cream, 1 tablespoon water, salt, and pepper into the pan. Personally, I like to add ½ teaspoon sambal oelek.
While the omelet is cooking, mix some shrimp with 1 tablespoon mayonnaise, 2 tablespoons crème fraiche, and 2 tablespoons yogurt with 10 percent fat content. Try mixing in some curry for extra flavor. Place the shrimp